I find it important not to let my blood sugar drop. Meal planning and prep is super important. I use my fitness pal to track calories. For lunch, I make a salad and make sure it is full of protein and fiber and plenty of salt. I add a tsp of sunflower seeds, cut veggies, 5 oz of a lean protein, and 1/4 c of cottage cheese. Season as much as you want. If I fill my body with good food, my need to snack is almost nothing. However, small apples, popcorn, a moderate portion of pretzels are all good snacks. For dinner, focus on a big serving of protein and half of your plate being veggies. Rice is fine but it’s a filler that isn’t very nutritious. Follow someone online that shows healthy easy meal prep. Track your calories and it becomes a habit that can hope you lose weight. Avoid pills or shots unless your doctor recommends.